Beefy BBQ Sausage Rolls

Beefy BBQ Sausage Rolls

Makes: 20 large, 40 small or 60 party size

Ingredients:

  • 5 puff pastry sheets, defrosted
  • 500g  beef mince
  • 500g sausage mince
  • 200g diced bacon
  • 3/4 cup BBQ sauce
  • 2 eggs, lightly beaten
  • 1 onion, finely diced
  • 3 garlic cloves, finely diced
  • 3/4 cup breadcrumbs

Method:

  • Preheat the oven to 180 degrees Celsius and line a tray with baking paper
  • Place all ingredients except the puff pastry in a mixing bowl and massage the mixture through your fingertips until well combined
  • Divide the mixture into 10 even portions
  • Cut the puff pastry sheets down the centre into half forming 2 rectangles
  • Using 1 half of the pastry evenly spread 1 portion of the meat down the slightly off centre down the middle of the wrap in a sausage shape
  • Fold the smaller portion over the meat
  • Fold the other side over to complete the sausage roll and use the tip of a fork to fuse the layers of pastry together the entire way along the join
  • Cut each log into your desired portion size. Half for large, 4 for small or 6 for party size then place on the baking tray with the seal side down
  • Repeat with the remaining pastry and meat portions
  • Brush the tops of the sausage rolls with egg wash
  • Bake in the pre-heated oven for 20-25 minutes
  • Allow to cool for 10 minutes on the tray before before enjoying or transferring to a wire rack to cool completely.

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • Also delicious served hot or cold

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Chicken Keema Kebabs

Chicken Keema Kebabs

Makes: 4 large, 8 midi or 12 mini kebabs

Ingredients:

  • 500g chicken mince
  • 1/2 small onion, grated
  • 2 garlic cloves, finely grated
  • 1 teaspoon freshly grated ginger
  • 1 small green chilli, finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon turmeric
  • 1/2 teaspoon garam masala

 

Method:

  • Place 4/8 full length or 12 short wooden skewers into a bowl of water so they are fully submerged and allow them to soak
  • Place all ingredients into a mixing bowl and massage the mixture through your finger tips until well combined
  • Divide the mixture into even size portions 4, 8 or 12
  • Flatten the portion into a rectangle and place the wooden skewer in the middle
  • Wrap the chicken mixture fully around compacting into an even size, a square shape will allow for even cooking
  • Place the prepare skewers gently on a silicon mat of a plate lined within baking paper into the freezer for 15-20 minutes. Chicken mince is very soft and this important step will make the cooking process easier in retaining the Kebabs shape
  • Preheat the oven to 180 degrees Celsius
  • Bake then latke kebabs for 15 minutes, midi Kebabs for 12 minutes and mini Kebabs for 9 minutes
  • Transfer to a hot heavy based frying pan that has been sprayed with cooking spray to brown the outsides.
  • Serve with your choice of salad or vegetables

 

Nutritional Value per mini Kebab:

  • Calories: 68
  • Total fat: 2.9g
  • Total carbohydrates: 1.6g
  • Sugars: 0.1g
  • Protein: 8.1g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months.
  • Picture shown is a mini Keema Kebab.

 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.g



BBQ Pork Dumplings

BBQ Pork Dumplings
Makes: 48

Ingredients:

  • 48 wonton wrappers
  • 500g Pork mince
  • 2 scoops (60g) pure protein powder
  • 2 tablespoons oyster sauce
  • 1 tablespoon hoisin sauce
  • 2 garlic cloves, finely grated
  • 1cm fresh ginger, finely grated
  • 2 teaspoons Chinese 5 spice

Method:

  • Place all ingredients except the wonton wrappers into a bowl and mix until well combined.
  • On a clean dry service place a wonton wrapper
  • Dip your fingertip in a cup of water and dampen two edges of wonton wrapper in a L shape
  • Place a heaped teaspoon (approximately 20g) into the middle of the wrapper
  • Fold the wrapper over to form a triangle, press down one edge to seal the wonton with about 1/2-3/4cm seal
  • Use your fingertip to push in the filling and comfortably seal the other side
  • Dampen each of the points of the triangle and wrap them across each other to form a large tortellini shape
  • Repeat with all the mixture
  • To cook your dumplings:
  • Steam, place in a bamboo steamer and steam for 10 minutes
  • Deep Fry, for 2-3 minutes until golden and crispy
  • Pan Fry, place dumplings in a frying pan with a lid with about 1cm of water and replace lid.  Cook over a medium heat until the water has evaporated and steamed the dumplings. Then add in 1 tablespoon oil and give the frying pan a cook shake and pan fry for about 3-4 minutes until the bottom is golden and crispy.
  • Serve with your choice of dipping sauce.

Nutritional Value per dumpling:

  • Calories: 35
  • Total fats: 0.6g
  • Total carbohydrates: 4.1g
  • Sugars: 0.3g
  • Protein: 3.9g

Recipe Notes:
• Store covered in the fridge for a maximum of 2 days either cooked or uncooked
• Can be frozen uncooked for a maximum of 6 months
• Recipe shown has a dipping sauce of sweet chilli sauce  and uses a dumpling press to fold
• Dumplings can also be steamed or poached by adding into a short or wonton soup
• Protein powder used in the recipe is Protein Supplies Australia Pure WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Spinach  & Cheese Wonton Cannelloni 

Spinach & Cheese Wonton Cannelloni 

Makes: 3 bariatric portions


Ingredients:

  • 6 wonton wrappers
  • 80g frozen spinach, defrosted
  • 2 tablespoons ricotta cheese
  • 30g feta cheese, crumbled
  • 1 scoop (30g) protein powder
  • 1 garlic cloves, finely diced
  •  1/2 long red chilli, finely diced (optional)
  • 3/4 tomato pasta sauce
  • 6 tablespoons grated cheese

Method:

  • Preheat the oven to 180 degrees and place 3 small oven proof dishes or ramekins on a baking tray
  • Combine the spinach, ricotta, feta, protein powder, garlic and chilli in a bowl. When well mixed divide into 6 equal portions
  • Spread one portion equally down the middle of a wonton wrappers across the entire width folding over the filling to form a cannelloni tube placing folding down into the oven proof dish
  • Repeat with the remaining wonton wrappers and filling placing 2 cannelloni tubes per dish
  • Top evenly with with the tomato sauce and grated cheese
  •  
  • Bake for 25-30 minutes until the cheese is golden and bubbly.

Nutritional Value:

  • Calories: 193
  • Total fat: 7.8g
  • Total carbohydrates: 14.7g
  • Sugars: 4.6g
  • Protein: 16.3g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly either prepared and uncooked or cooked to be consumed within 6 months
  • Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
  • You can buy online from www.proteinsuppliesaustralia.com.au
  • Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Spinach and Ricotta Wonton Ravioli

Spinach and Ricotta Wonton Ravioli
Makes: 3 Ravioli


Ingredients:

  • 6 wonton wrappers
  • 20g frozen spinach, defrosted
  • 1 tablespoon ricotta
  • 1 teaspoon Parmesan meal
  • 1 small garlic clove, finely diced
  • Fresh red chilli, optional to taste
  • 1 tablespoon (10g) pure protein powder

Method:

  • To prepare the filling place the spinach, Ricotta, cheese, garlic, chilli and protein powder in a small bowl mixing until well combined then divide into three equal portions
  • Place the wonton wrappers on a clean dry surface and cut into equal sized round discs, the picture shown uses an egg ring
  • Place a portion of the filling in a small little dome a middle of one wonton wrappers
  • Dampen fingertips and moisten the wonton wrappers where there is no filling
  • Place another one of the wonton wrappers on top tightly pressing down to tightly seal the filling and then press down the joining wrappers tightly to seal
  • Repeat with the other wonton wrappers and filling
  • Gently place the wonton Ravioli in a saucepan of simmering water for approximately 5-7 minutes or until the wonton wrappers are translucent and cooked.

Nutritional Value per Ravioli:

  • Calories: 62
  • Total fat: 0.9g
  • Total carbohydrates: 10.1g
  • Sugar: 0.4g
  • Protein: 3.9g

Recipe Notes:
• Best served fresh
• Picture shown has served with basic tomato pasta sauce with fresh Parmesan cheese and crispy bacon pieces
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Satay Beef Cheeks

Satay Beef Cheeks
Serves: 4 or 12 Bariatric portions


Ingredients:

  • 4 beef cheeks
  • 1 onion, diced
  • 3 garlic cloves, finely diced
  • 1 & 1/2 tablespoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon paprika
  • 1/2 teaspoon turmeric
  • 1 tablespoon brown sugar
  • 1/4 cup natural peanut butter
  • 1 can light coconut cream
  • 1 beef stock cube
  • 1/2 cup water

Method:

  • Heat a heavy based frying pan over a high heat and seal both sides of all beef cheeks until they have a nice crust on the outside
  • Place the onions and garlic in the base of a slow cooker bowl and place the sealed beef cheeks on top
  • Mix the spices, curry powder and brown sugar together and sprinkle half of the mix over the beef cheeks turn the beef cheeks over and sprinkle with the remaining spice mix
  • Add the peanut butter and stock cube and then cover with coconut cream and water
  • Cook on LOW for 7-8 hours
  • Mix the cornflour with some water to make a thick paste stirring through the slow cooker to thicken the sauce.

Nutritional Value per portion (12):

  • Calories: 154
  • Total fats: 7.6g
  • Total carbohydrates: 4.6g
  • Sugars: 0.3g
  • Protein: 16.9g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Any excess sauce can be frozen to be used as dipping sauce

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Slow Baked French Onion Steak

Slow Baked French Onion Steak
Serves: 4 or 12 Bariatric portions

Ingredients:

  • 4 round steaks, approximately 150-200g each
  • 1 packet French Onion Soup Mix or 1 portion of C4K Kitchen's French Onion Soup Mix
  • 1 tablespoon liquid smoke (optional)
  • 30g butter
  • 1/4 cup beef stock (or water)

Method:

  • Preheat the oven to 120 degrees Celsius
  • Line an baking dish with baking paper
  • Roll the steaks, both sides, in the French Onion Soup Mix and lay the steaks in a single layer
  • Chop the butter and sprinkle over the top of the steaks then top with water
  • Optional, even spread the liquid smoke over the steaks gently rubbing into the meat
  • Pour the stock evenly over the top
  • Cover the steaks with another piece of baking paper loosing pressing the paper down to create a loose seal
  • Bake in the oven for 90 minutes turning the steaks once after 45 minutes.

Nutritional Value per portion (12):

  • Calories: 137
  • Total fats: 7.1g
  • Total carbohydrates: 0.6g
  • Sugars: 0.2g
  • Protein: 16.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Pho

Pho

Serves: 2 serves or 4 Bariatric portions


Ingredients:

  • 2 cups salt reduced beef stock
  • 1 beef stock cube
  • 4 garlic cloves, finely diced
  • 1 & 1/2cm fresh ginger, finely diced
  • 1 cinnamon stick
  • 2 star anise
  • 2 teaspoons fish sauce
  • 2 teaspoons lime juice
  • 100g eye fillet steak, thinly sliced
  • 3 broccolini stalk, sliced
  • 2 mushrooms, thinly sliced
  • 1 small carrot, julienne
  • 1/2 small zucchini, juienne
  • 1/4 red capsicum, thinly sliced

Method:

  • Place the stock, stock cube, garlic, ginger, cinnamon stick and star anise in a slow cooker bowl and cook on LOW for 4 hours
  • Remove the cinnamon and star anise
  • Add in the vegetables, fish sauce and lime juice to the slow cooker and cook on LOW for another 30 minutes
  • Add in the thinly sliced eye fillet to the slow cooker bowl and allow to sit for 5 minute to just cook through the meat
  • Serve topped with fresh chilli and coriander

Nutritional Value per Bariatric portion:

  • Calories: 112
  • Total fats: 4.1g
  • Total carbohydrates: 10.4g
  • Sugars: 2.7g
  • Protein: 10.7g

Recipe Notes:

  • For non Bariatric portions serve with rice noodles in the bottom of each bowl
  • Store covered in the fridge for a maximum of 2 days
  • This recipe is freezer friendly to be consumed within 6 months but best served fresh.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Balsamic Roasted Vegetables

Balsamic Roasted Vegetables
Serves: 1

Ingredients:

  • 4 asparagus spears
  • 1 tomato, quartered or thick slices
  • 3 small button mushrooms
  • 1 clove garlic, finely grated and chopped
  • 1 tablespoons balsamic vinegar

Method:

  • Preheat then oven to 190 degrees Celsius and line a tray with baking paper
  • Place the vegetables in a zip lock bag and spray with cooking spray
  • Add the balsamic and garlic then seal the bag and mix well, allow to sit for 10-15 minutes
  • Place the vegetables on the prepared tray and roast for 10-15 minutes.

Nutritional Value per serve:

  • Calories: 37
  • Total fats: 0.1g
  • Total carbohydrates: 6.7g
  • Sugars: 4.5g
  • Protein: 2g

Recipe Notes:

  • Best served fresh
  • Other vegetables that are delicious balsamic Roasted during Opti-intense phase are: red capsicum, zucchini, broccoli, broccolini, Brussel sprouts and button squash.

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.



Opti-Slaw

Opti-Slaw

Makes: 4-6 serves

Ingredients:

  • 1 & 1/2 cups shredded wombok
  • 1 carrot, grated
  • 1 small red onion, finely sliced wedges
  • 1 small red capsicum, thinly sliced
  • 1/3 cup flat leaf parsley, shredded
  • 2 teaspoons Apple cider vinegar
  • 1 tablespoon salt reduced chicken stock

Method:

  • Place all ingredients into a mixing bowl and combined well so all the ingredients are well coated

Nutritional Value per portion (6):

  • Calories: 15
  • Total fats: 0.1g
  • Total carbohydrates: 3.2g
  • Sugars: 1.3g
  • Protein: 0.6g

Recipe Notes:

  • Store covered in the fridge for a maximum of 4 days
  • This recipe is best served fresh
  • Delicious served with a blackened cauliflower steak during Opti-phase

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.